Finished!

Worked on the truck all weekend with my Dad and then buttoned up a few things after my parents took off. Made it to the gym at 6pm with B.

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Squat Press Outs (25#, 3s)
  • 5 Jump Squats (singles)

Workout

  • 3 Sets (each arm)
    • 12 Single Arm Waiters Squat (5 count pause, 53#)
    • 1:00 Rest
  • MAX Single Arm Farmer Carry (70#)
  • 2:00 Rest
  • Repeat with other arm

Those squats are terrible with the 5 count pauses. I got 180 meters with each arm on the carries.

Conditioning

  • 30 HSPU
  • 30 Bar-facing Burpees

I’ve loving these little quick hitters lately. Not a great workout for my wrist though. I did 13-10-7 and finished the handstand push-ups at 1:42. Kept up a good pace and technique on the burpees and finished at 3:47.

Active Life – Back Max

3 Rounds

  • 1:00 Overhead Barbell Hold (125#)
  • 50m Double KB Front Rack Carry (53#)

Yuck! Even worse on my wrist.

That’s a rap with the Active Life back work. Really enjoyed it and it seems to have paid off. I think I’m going to try out their Shoulder Max program here and there to help with my right shoulder impingement and maybe will look at their Thick Pack workouts for some ideas.

Did I mention it was scorching hot all weekend? Ninety degrees inside the garage doing all that work on the truck. I bet I’m dehydrated and probably lost some considerable weight sweating this weekend.

2018 AGOQ #4

I’m a little bruised up on my collarbone from the cleans, but feeling good otherwise.

Active Life – Hips

Warm-up

  • 10 Side Shuffles (10m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 6 Sets (3x each leg)

  • 10 Box Step Ups (24″, 50# DBs)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Got the ticker going1

Conditioning

Warmed up snatches with 5×45, 5×75, 3×115, and 3×145.

2018 Age Group Online Qualifier #4
5:00 AMRAP

  • 9 HSPU
  • 6 Bar-facing Burpees
  • 3 Snatch (165#)

Holy fuck when I got that first snatch! My feet were getting really wide on every catch. I did every set of handstand push-ups unbroken though the 2nd and 3rd rounds were a bit slower. Felt pretty good on the burpees. Did exactly 3 rounds.

Active Life – Back Max

12:00

  • 8/8 Bottoms Up KB Press (26#)
  • 8/8 Half Kneeling Halos (26#)
  • 8/8 Suitcase Deadlift (88#)
  • 8/8 Single Arm Push Press (50#)

After cruising through round 1 I picked it up so I could get through 3 rounds and was able to.

18.4 / Diane

Went to March Madness yesterday and Friday and was busy with my Dad on Saturday. So I was well rested for this workout.

Warm-up

  • Bottom Squat Hold
  • PVC Passes
  • 5 Inchworms
  • 5 Sumo Inchworms
  • High Knee Walk
  • Butt Kick Walk
  • 5 Shoulder Press (45#)
  • 10 Deadlifts (45#)
  • 2×5 Deadlifts (135#)
  • 2×5 Deadlifts (185#)
  • 2×2 Deadlifts (225#)
  • HSPU

CrossFit Game Open Workout 18.4

In my case, just Diane. I’ve seen a lot of bitching online about the new handstand push-up standard. I guess my shoulder to elbow length is advantageous because I got about 2 inches extra on the wall.

  • 21 Deadlifts (225#)
  • 21 HSPU
  • 15 Deadlifts (225#)
  • 15 HSPU
  • 9 Deadlifts (225#)
  • 9 HSPU
  • 21 Deadlifts (315#)
  • 2 Handstand Walks (25′ in 5′ sections)
  • 15 Deadlifts (315#)
  • 2 Handstand Walks (25′)
  • 9 Deadlifts (315#)
  • 2 Handstand Walks (25′)

On the drive to the gym I decided I wasn’t even going to load up the 315# bar. The most I’ve pulled in the last year was some doubles with 305# a few weeks ago. Going heavy under fatigue isn’t a risk I want to take right now with the rehab going well.

I went 8-7-6, 8-7, and 9 on the deadlifts and went without a belt. Shouldn’t have been so conservative on those. For my HSPU I went 12-9 and then 8-7 with one no rep. I had to start stretching and taking longer to make sure each rep counted, which of course leads to more fatigue. Had to go 4-3-2 for the set of 9. Finished my 90 reps in 5:44 with a 4:39 tiebreak.

18-4.jpg

I was excited to give this a shot because I’ve been wanting to try Diane for months since my HSPU have improved so much in the last year. Now I’m really looking forward to another attempt down the road with normal HSPU. I may try to do the deadlifts unbroken whenever that day comes.

Since I hadn’t worked out since Thursday I felt like doing something else, so we did a circuit.

12:00 EMOM (alt)

  • Row
  • Battle Ropes
  • Russian KBS (53#)
  • Sit-ups

Didn’t count my reps.

Fight the Urge

Planned to workout yesterday, but after watching golf and being 6pm I wasn’t up for it. In to the gym at noon today.

25-20-15

  • HSPU
  • Box Jumps (24″)

Did the handstand push-ups 10-8-7, 8-7-5, and 8-7. Had to resist the urge to do 3×5 for the 15. Jumped and stepped down every rep. Finished inĀ 8:17.

Warmed up Pendlay rows with 8×45#.

4 Sets

  • 6 Evil Wheels
  • 8 Pendlay Rows (115#)

Warmed up back squats with 4×115, 2×165, and 2×185 to also give me a feel for what load to use.

E30S 10:00 (alt)

  • 5 Burpees
  • 2 Back Squats (205#)

Maybe should have used 225#, but didn’t want to push it.

Jump and Push

Felt roughed up when I woke up on Monday. It could be my lack of sleep lately. I need to stop staying up so late. Tuesday I was just tired from the sleep thing so I rested again. Get to bed earlier last night, but still later than I wanted. Went to the 4:30 class today.

Warm-up

5 Sets

  • 4 Tall Cleans
  • 4 Hang Power Cleans
  • 50 Jump Rope
  • 10 DU

Used 45-45-75-95-115. Then warmed up with power clean doubles at 135-165-185.

Weightlifting

12:00 EMOM

  • 1 Power Clean

Every 2 minutes I increased weight, so it was 205-215-225-235-245-255.

Conditioning

24:00 EMOM (alt)

  • 30s DU
  • 30s HSPU
  • 30s Box Jumps (30″)
  • 30s Push-ups

The thirty seconds of rest was nice to let me keep putting up good numbers and gave me time to record my scores after everything. Never missed a double under and never came off the wall on handstand push-ups. I got into a nice rhythm with step down, step down + back, step in, and jump on the box. Push-ups were mostly in 3 decreasing sets.

Other Struggle

Yesterday I woke up feeling a knot in my middle back, so decided right there to make it a rest day, especially since what I had planned for the day was going to tax my back. Went to the 4:30 class today.

Warm-up

12:00

  • 250m Row cals
  • 6 Strict Pull-ups
  • 3 Push Presses (45#)
  • 2 Push Jerks (45#)
  • 1 Split Jerk (45#)

Got through 4 rounds.

Weightlifting

Push Jerk + Split Jerk

  • 95#
  • 135
  • 165
  • 185
  • 10:00 EMOM
    • 5 rounds @ 205#
    • 5 rounds @ 225#

Conditioning

3 Rounds

  • 12 HSPU
  • 21 Pull-ups
  • 21 Row cals

Was able to do all of the handstand push-ups unbroken. 11-10, 11-10, and 11-6-1-1-1-1 on the pull-ups. I was expecting to struggle on the HSPU not the pull-ups. Finished in 10:06.

Active Life – Back Max

12:00

  • 10 Alternating Push-up Shoulder Tap (2 count hold)
  • 10 Alternating Thoracic Extension Rotation (2 count hold)
  • 20s Table Top Hold

Did 6 rounds. Could already feel my shoulders sore from the lifting and workout.

Easier?

Could feel my shoulders and lower body a little yesterday from that OH carry & thruster combo.

Active Life – Single Leg Bias

Warm-up

  • 10 Alternating Kossacks
  • 10 Reverse Lunges
  • 10 Jumping Lunges

Workout – 3 Rounds

  • 10/10 KB Kossacks (35#)
  • 10 Jumping Lunges

Conditioning

20:00 AMRAP

  • 10 Burpees
  • 10 Power Snatches (75#)
  • 10 HSPU
  • 10 V-ups

Paced right from the start with the burpees knowing this stuff could add up and I wanted to be able to do all of my snatches unbroken. I did 5-5 on every set of HSPU. Finished 6 rounds and 4 burpees.

Active Life – Back Max

10:00

  • 15s Plank
  • 15s Side Plank

Seemed a little easier on my shoulders this time, but I was glad when it was over. I did 2:00 elbows, 2:00 hands, 2-2, and 1-1 again.